what do you eat in a day?

[LawL]

jesus, just eat what you want. you should know whats good for you anyway. just because all the cool kids take extra protein doesn't mean it's gonna help you.

[SOAPboy]

12 Double cheese burgers
6 or so super sized frys

Thats breakfast

Lunch, 8 quad stackers, 4 large onion rings.

Thats lunch

10 Big macs, no center bun (gotta watch those carbs!)
6 super sized frys, 2 10 peice nuggest, 2 ice cream cones, 2 mc chickens.

thats dinner.


Total soda, about 18 or so supersized sodas.. misc flavors, normally non cola.

[ek]

By body type I meant ecto, meso, or endo? I'll assume ecto.

http://www.ast-ss.com/asp/nutritional-req.asp

Calories - 2631
With an ectomorph body type at a body weight of 165 pounds and a "Moderately Active" activity level, your total daily caloric intake should be 2631 calories.


Protein: 328.88 grams
Of these 2631 calories 1315.5 should come strictly from protein. That equals 328.88 grams of protein per day.


Carbohydrates: 243.37 grams
The calories derived strictly from carbohydrates each day should total 973.47 calories. This means your total carbohydrate intake per day in grams should be 243.37.


Fat: 38 grams
Fat intake should always be kept to a minimum. Out of the 2631 calories you consume a day only 342.03 or less should come from fat. That's a total of 38 or less grams of fat per day.

Pretty decent guide, helped me out quiet alot when I first started.


My diet?
Monday to Friday

pre workout:
5am - three penguin mints (caffeinated)
5.30am - whey protein, glutamine, creatine 600ml or more of water

post workout:
7am - whey protein, glutamine, creatine in 600ml of orange juice (anything with glucose)
7.15am - 1 cup of white rice, 250 grams of tuna, slice of grapefruit

3hr window:
9.30am - 2 scoops (1 serving) of nytro pro 40 (meal replacement)
12pm - 250 grams of chicken breast, 2 cups of green beans, 1 cup of brown rice, slice of grapefruit
2pm - 250 grams of chicken beast, 300 grams of brocolli, 1 cup of brown rice, slice of grapefruit
5pm - 125 grams of chicken breast, 2 cups of green beans, 1 cup of kidney beans, slice of grapefruit
7pm - 125 grams of chicken breast, 2 cups of green beans, 250 grams of spinach, 1 tablespoon of flax seed oil, slice of grapefruit

post cardio:
9pm - 250 grams of tuna, 2 cups of green beans, 0.5 cups of cottage cheese, slice of grapefruit
10pm - whey protein, glutamine, creatine in 600ml of skim milk

during the day i would on average drink 2 cups of coffee sweetened with splenda, and close to 11 liters of water

Equaling ~ close to 4050 calories, 520g of protein, 360g of carbs, 50 of fat.

Saturday:
Focus is to continue to eat properly and eat every 2-3 hours consuming quality protein

Sunday:
"Cheat" day, still eat properly, eat oats, different meats/vegetables, low cal jelly.


To get the best results I suggest training at the same time every day, preferably in the morning as it allows you to replenish your body throughout the whole day. I drink coffee because I like it, however it has also been shown to speed up your metabolism.

Anyway to summarize it very simply, lift heavy with alot of intensity and focus, get the fuck out of the gym in an hour each workout. Eat properly and enough to gain lean muscle, if you require supplementation then supplement and make sure you recover well (sleep).

[[xeno]Julios]

that's pretty steep on the protein... i think the most i ever ate was 330 grams or so a day, (but was over 5000 calories at the time also).

height/weight?

[ek]

194cm, 97 kgs

[ek]

I try to eat 4-6 times a day, smaller portions. My breakfast is the only consistent part of my day:

-all bran cereal
-one cup of orange juice with pulp
-one whole wheat toast with a few slices of cheese on it.

everything else is a balanced meal carbs and protein wise, trying to eat a good amount of calories according to my body type, so I cut back on fat, meaning cut back on meat and cheese and such. After a workout I drink a whey protein shake (powder + water).

Oh yeah, I eat 2-3 grapefruits per day, usually one or two after a meal.

Grapefruit is great, I would suggest slicing them up and eating them at regular intervals (after every meal if you eat enough, or every 2 hours), keeps your insulin levels nice and low.

[[xeno]Julios]

ek, what do you get out of the nytro pro - are you taking it for the protein and calories primarily?

[ek]

Convenient meal, otherwise I would have to carry another Tupperware box and eat at work. So I guess yes, protein after workout.

[[xeno]Julios]

if it's protein you're after i highly recommend ultimate balance (see the link in my post)

if it's protein and carbs, check out the mammoth 2500 (see the other link)

[ek]

no thanks

edit: not to be a dumb ass, but i've used ast-ss for quiet a while, almost a quarter sponsorship, get free stuff all the time. i also respect the fact that there is science and research behind their products not just bull shit claims.

[[xeno]Julios]

32 grams of protein for every 35 grams of product - that's a tiny amount of filler - might not taste like much but it's quality stuff.

the mammoth 2500 also has good ingredients.

just a suggestion - not familiar with the nytro though...

[ek]

ehehe read edit

[[xeno]Julios]

just saying you might be able to get more bang for your buck - from what i understand, getting a good amino acid profile is the key (along with the slow/fast protein stuff).

i've looked through a fair amount of products, and ultimate balance has the least amount of filler i've ever seen.

and there's a lot of irresponsible claims that supplement companies make - stuff that has theoretical merit, but little empirically.

will look into ast-ss - they may be a good exception

[LawL]

You should give ek some pointers on training and diet too Julios.

[[xeno]Julios]

k am looking into ast right now - so far, i've found a couple things:

a review from the FDA:

The labeling of EPH833, Dymetadrine Xtreme, and 3 Andro Xtreme bears structure/function claims that include the following:
EPH 833: "an increase in strength, dynamic power, energy, and endurance level," "to build muscle, " "muscle building machine, " "intensity to lift heavier, get stronger and pack on muscle, " "I get bigger and stronger faster," and "it’s all about getting stronger and packing on muscle fast."
Dymetadrine Xtreme: "increase muscle strength,‘" "strength supplementation," "stronger and can train with ultra high intensity, " "supporting lean muscle mass growth, " "more strength, " "taking Dymetadrine Xtreme about an hour before you train will.. .pound your muscles into certain growth," "maximum muscle growth" and "bigger, stronger, more muscular."
3 Andro Xtreme: "muscle strength," "lean muscle mass," "more strength," "increasing strength," and "instantaneous surge of strength."

Based on the scientific data available to us, we-do not believe that these claims are substantiated. If these claims do not have an adequate scientific basis, they are false or misleading and cause your products to be misbranded within the meaning of Sections 403(a)( 1) and 403(r)(6)(B) of the Act. Section 301(a) of the Act prohibits the introduction or delivery for introduction into interstate commerce of any food, including a dietary supplement, that is misbranded. Section 301(k) of the Act prohibits the doing of any act with respect to a food, including a dietary supplement, if such act is done while such article is held for sale (whether or not the first sale) after shipment in interstate commerce and results in such article being misbranded. If you have data which you believe substantiates your claims, please share it with us within fifteen (15) working days of your receipt of this letter.

http://www.fda.gov/foi/warning_letters/g3850d.htm


also, AST's director of research, Paul Cribb, doesn't have much in the way of publications - a couple from the journal Medicine & Science in Sports & Exercise which i'm not sure is fully peer reviewed - i couldn't find reviewer acknowledgements on one of the papers, and the other was a supplement edition so couldn't get an electronic copy.

he just had his phd thesis published in 2006:

http://eprints.vu.edu.au/archive/00000542/

he may be a good researcher - i'm not gonna spend more time looking into it... and maybe AST has some good science - but don't go by their claims - do some independent investigations...

[ek]

i am not going by their claims, i am going by my results.

i also met paul whilst he was conducting the testing for his phd, clever and interesting guy.

[JB]

ate a calzone today. It was crazy good

[[xeno]Julios]

i am not going by their claims, i am going by my results.

what is it about their product that's so special? And have you noticed differences when using a different product, but while keeping everything else equal in terms of training, protein, and calories?

sounds like they're giving you a deal to promote their product right?

not trying to be a hardass here - simply curious. By default I'm extremely skeptical of claims that companies make that go beyond the standard wisdom of "eat enough quality carbs and protein".

[ek]

i don't promote it, i just use it. since it is one of the top quality proteins available on the "market" and i get it at a ridiculously low price, why shouldn't i use it?

most companies claim a whole load of bullshit, ast-ss seems to be the only company i have found that are actually interested in helping bodybuilders out. just look at their website as one example, show me one other site that comes close to information provided (beside bodhybuilding.com). i have tried different products in my novice years, but they were fairly shit. however i must admit my diet was no where near today's standard.

i have trained the max-ot way for three years now. it has brought me awesome results, and i will continue to train this way for a long time to come. if you are interested sign up and read some papers, read some of the QA's, research and if you want, the guy's phd.

ps, i am not here to defend or promote ast-ss, i just wanted to help Iccy out.

[[xeno]Julios]

show me one other site that comes close to information provided (beside bodhybuilding.com).

http://www.hypertrophy-specific.com/hst_index.html

will give ast a better look - tx for the info

[blowsy]

...
Equaling ~ close to 4050 calories, 520g of protein, 360g of carbs, 50 of fat.

That's a helluva lot of kcals, looks more like the intake you'd expect if you were on a cycle. My guess is that with this intake he'd put on alot of excess fat. I guess the key for you was that you were doing plenty of cardio.

My 2 cents are that he should initially aimfor around 3,000 kcals/day on something like 250g protein, 300g carbs & 90g fat.

http://www.hypertrophy-specific.com/hst_index.html

will give ast a better look - tx for the info

Oh Jules, you're not still preaching that tat are ya.... strategic deconditioning etc. :icon25:

-----------
the artist formerly known as anakist

[[xeno]Julios]

Oh Jules, you're not still preaching that tat are ya.... strategic deconditioning etc. :icon25:

-----------
the artist formerly known as anakist

not preaching anything - i don't even follow that routine as i prefer the HIT method for my personal needs.

I linked that site coz ek wanted an example of another site that integrated science with bodybuilding, and HST is a great example of that.

p.s. where the fuck u been?

[tnf]

jesus, just eat what you want. you should know whats good for you anyway. just because all the cool kids take extra protein doesn't mean it's gonna help you.

wow. you really don't have a clue.

[tnf]

no thanks

edit: not to be a dumb ass, but i've used ast-ss for quiet a while, almost a quarter sponsorship, get free stuff all the time. i also respect the fact that there is science and research behind their products not just bull shit claims.

Never asked ek - do you compete?

[tnf]

And iccy -
I'm not going to go through a whole diet because I think in your case you've got plenty of info here already and I think based on what you mentioned about your goals you only need some simple focuses I mentioned before - enough calories and enough quality protein. Let yourself bulk a bit, use some supplements if you feel like it - but nothing will replace the calories and protein. When you are surfing full bore you're going to cut back down quick so establish as much bulk as you can now. Shit, look at offseason bodybuilders - some stay in decent shape all year, but a lot of the real freaks blow up in the offseason because they know they can really throw on the mass when they aren't worried about counting every gram of fat and ounce of sodium. Don't take this to mean you should eat mcDonald's every day.